Dr Cara Mac Mullin BSc ND

12/16/2025

The gut and brain are in constant communication - and this connection is especially important when it comes to ADHD.

Gut bacteria help produce neurotransmitters, influence dopamine metabolism, serotonin production and create short-chain fatty acids (SCFAs) that support inflammation balance and gut–brain signaling.

Research shows that changes in microbial diversity and lower levels of certain SCFAs may be linked with increased ADHD symptoms.

Gut Barrier Dysfunction and permeability and contribute to neuroinflammation and impaired nutrient absorption - potentially increasing ADHD symptoms.

Supporting the microbiome with fiber, polyphenols, stress regulation, and targeted probiotics can help strengthen gut–brain communication, ensure optimal gut barrier function and regulate inflammation.

🩺 Book a 10-minute complimentary consult to explore nutrition strategies for ADHD.
�📲 Virtual care for Ontario residents�📍 Peterborough & Millbrook�🔗 Link in bio

12/12/2025

Low iron is one of the most common nutrient deficiencies I see in women - and it can have a big impact on ADHD symptoms.

Iron supports dopamine pathways, energy production, oxygen delivery, and stress resilience. When levels are low (especially ferritin), you may notice:

✨ Fatigue or low morning energy
✨ Trouble focusing or staying on task
✨ Irritability or feeling “tired but wired”
✨ Trouble falling and staying asleep

Because these symptoms overlap with ADHD, low iron can easily go unnoticed - but it’s one of the most important nutrients to check.

Also, Iron isn’t just for energy — it’s required to make serotonin and melatonin.�Low iron = low serotonin = poor melatonin production → trouble falling and staying asleep, restless legs.
Why ADHD kids/adults are more affected:�They often have lower baseline iron stores → bigger impact on sleep, mood, and impulse control.
*Key marker: Ferritin < 50–75 µg/L can affect sleep neurotransmitters

Canadian ferritin reference ranges were updated recently, meaning more people are now discovering they’ve been functionally low for years - even when their lab results said “normal.”

If any of this feels familiar, testing your iron status can help guide a more targeted treatment plan.

🩺 Book a 10-minute complimentary consult to explore nutrition strategies for ADHD.
�📲 Virtual care for Ontario residents�📍 Peterborough & Millbrook�🔗 Link in bio

12/10/2025

Nutrition plays a big role in ADHD — especially when it comes to blood sugar, energy, and emotional regulation.
�Here are five simple food strategies that can make your days feel more steady:

1️⃣ Start with protein + fiber.�Helps stabilize blood sugar and supports focus, mood, and morning energy.
2️⃣ Batch cook simple meals.�Chilli, soups, stews, and bowls make it easier to eat regularly when appetite or executive function is low.
3️⃣ Keep easy high-protein snacks nearby.�Great for days when you forget to eat or your appetite is low.
Small shifts in structure can make a big difference in how you feel.
4️⃣Include source of healthy fats with each meal + Omega 3s daily.
Helps with focus, brain cell signalling, mood and blood sugar stabilization (sources include avocado, olive oil, nuts/seeds, nut butters, eggs, fatty fish, walnuts, ground flaxseeds.)
5️⃣Incorporate Magnesium-rich foods daily.
Many people with ADHD are often low in magnesium → irritability, restlessness, trouble winding down. (sources include pumpkin seeds, almonds, black beans, dark chocolate, spinach.)

🩺 Book a 10-minute complimentary consult to explore nutrition strategies for ADHD.
�📲 Virtual care for Ontario residents�📍 Peterborough & Millbrook�🔗 Link in bio

12/07/2025

12/05/2025

ADHD often shows up differently in women — and many go undiagnosed until adulthood.

Women tend to present with more inattentive symptoms (overwhelm, forgetfulness, difficulty prioritizing) rather than the “hyperactive” stereotype.�Hormone fluctuations, masking, and emotional regulation challenges can all influence how symptoms appear day-to-day.

Because these patterns are more internal, they’re often misattributed to anxiety, burnout, or stress.

Understanding your ADHD helps guide nutrition, blood sugar balance, sleep, hormone support, and microbiome-focused care — all of which impact focus, mood, and energy.

Book a 10 minute complimentary consult at the link in bio to get started.
📍In-person appointments: Peterborough (Tues/Thurs) + Millbrook (Wed)
📲 Virtual consultations available for Ontario residents.

12/02/2025

Blood sugar swings can have a big impact on ADHD symptoms — from emotional regulation to focus, energy, and motivation.

People with ADHD burn through glucose faster and their prefrontal cortex doesn’t respond to it as strongly — leading to quicker attention fatigue and dips in focus. Bottom line: the ADHD brain needs a steady, balanced supply of glucose.
�When meals are skipped, appetite is low, or the day starts with a high-carb meal, blood sugar dips can feel more intense.

Red flags can include daytime crashes, shakiness when hungry, irritability, and difficulty focusing until you’ve eaten.

Balanced meals - especially breakfast - make a big difference.
�PFF (Protein + Fibre + Healthy Fat) helps stabilize energy, mood, and attention throughout the day.

Book a 10 minute complimentary consult at the link in bio to get started.
📍In-person appointments: Peterborough (Tues/Thurs) + Millbrook (Wed)
📲 Virtual consultations available for Ontario residents.

11/27/2025

Insulin resistance is more than a “blood sugar issue” - it’s a whole-body pattern influenced by hormones, inflammation, and your gut microbiome.

Insulin’s job is to help move glucose into your cells so you can use it for energy.
But when cells stop responding properly, your body has to release more and more insulin to keep up - a pattern called insulin resistance.

Low energy, cravings, brain fog, PMS/PMDD symptoms, and stubborn weight changes can all be clues.

Your microbiome plays a surprisingly important role, too.
A disrupted gut barrier can allow LPS (a bacterial fragment) into circulation, triggering low-grade inflammation that reduces insulin sensitivity.

Supporting your microbiome - through fibre, polyphenols, balanced meals, movement, and rhythm — can help improve metabolic balance over time.

Book a 10 minute complimentary consult at the link in bio to get started.
📍In-person appointments: Peterborough (Tues/Thurs) + Millbrook (Wed)
📲 Virtual consultations available for Ontario residents.

11/24/2025

Your microbiome affects more than digestion - and there are a lot of myths out there.

Here are three quick clarifications:
�1️⃣ A probiotic isn’t a gut-healing plan. Food diversity, fibre, polyphenols, and lifestyle matter just as much.�2️⃣ No gut symptoms? You can still have imbalance. Stress, sleep, and inflammation all influence the microbiome.�3️⃣ It’s not just about what you eat. Your circadian rhythm, movement, and stress levels shape microbial balance too.

Small daily habits go a long way in supporting a healthier, more resilient microbiome.

Book a 10 minute complimentary consult at the link in bio to get started.
📍In-person appointments: Peterborough (Tues/Thurs) + Millbrook (Wed)
📲 Virtual consultations available for Ontario residents.

11/19/2025

PMDD can make the luteal phase feel overwhelming - but small, steady habits can help support your mood and energy.

Here are four simple levers you can start this cycle:

✨ Sleep: A consistent bedtime supports cortisol rhythm and emotional resilience.�
✨ Magnesium: Magnesium glycinate is gentle and can support mood, sleep, and PMS/PMDD symptoms.�
✨ Morning movement: Even 10–15 minutes can boost serotonin and improve stress tolerance.�
✨ Protein: Steady protein at meals helps regulate blood sugar and reduce mood swings.

Everyone’s cycle is different — but these foundations can make a big difference over time.

Book a 10 minute complimentary consult at the link in bio to get started.
📍In-person appointments: Peterborough (Tues/Thurs) + Millbrook (Wed)
📲 Virtual consultations available for Ontario residents.

11/17/2025

Many people told they have IBS actually have something deeper going on.

IBS (Irritable Bowel Syndrome) describes a pattern of symptoms - bloating, pain, and altered bowel habits - but not necessarily the cause.

For many, that cause is microbial overgrowth in the small intestine and/or large intestine depending on the microbe:�
✨ SIBO (Small Intestinal Bacterial Overgrowth)�
✨ IMO (Intestinal Methanogen Overgrowth - overgrowth of methane producing microorganisms in the small and/or large intestine)

When excess microbes live where they shouldn’t, they ferment food, create gas, and disrupt digestion - often mimicking IBS.

Testing (like a simple breath test) can help clarify what’s really driving your symptoms so treatment can target the root cause — not just the label.

If you’ve been told you have IBS but still struggle with bloating or irregular digestion, it may be time to look deeper.

Book a 10 minute complimentary consult at the link in bio to get started.
📍In-person appointments: Peterborough (Tues/Thurs) + Millbrook (Wed)
📲 Virtual consultations available for Ontario residents.

11/07/2025

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